Wade's Lean EFX Refined log

[mormonpickett]

you train fasted you said? Cus thats how I do it

[bigwade800]

Since I started this weight loss and trying to get to 308, I have been, especially cardio days. So, once I get down there, I'll add citurs back to my plan but right now, fasted.

[Raigs]

Since I started this weight loss and trying to get to 308, I have been, especially cardio days. So, once I get down there, I'll add citurs back to my plan but right now, fasted.

Wonder if thats why I keep shedding pounds I train fasted.

[bigwade800]

that would be a good guess, likely

Meal #2
grilled chicken, roughly 10-12 oz
about 4oz or so of raw spinach

Supps
therm
b-12
Hawthorn
2 lean out
Bellalean
zinc
C
3-joint care
bromelain
boswellia

[bigwade800]

Reverse hyper: 100x15
Foam Rolling my lower back

Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
235x2-add loose belt
325x2
415x1
505x1
600x1-knee braces and belt only

Pulls with Josh
245x1-sumo
335x1-conv
425x1-belt
515x3

Hammer single leg extension
35x15x3

Reverse Hyper
310x10

[bigwade800]

[Raigs]

Wow Strong 600 squat then crushed some pulls after awesome workout

[bigwade800]

and I can dance, sure can

[bigwade800]

Plate loaded pull down
50x20
100x15x3
Face pull
40x15x3
Straight-arm pull down
50x15x3

Hammer shrug
140x20x3
Rear delt on pec dec
20x15x3
Upright row-high pull
45x15
50x15
55x15

Seated toe raise/tibia
120x15/50x15-3 sets

Standing press
55x10
Close stance squat
55x5

Snatch
40Kx1x3+3 OH squats
60Kx1x3

still a bit tender knee wise from yesterday so, stopped there

[ganutrition]

How are you doing on the lean efx refined?
Thanks

[bigwade800]

I meant to post this morning...I weighed 325 Friday, 323 Sunday...this morning in shorts and socks, 316...I think we're on to something. I am looking at May, early in the month, so compete at 308. I'd like to go down to 300-305, get measured for gear and then back to 310-315 where I can cut for the meet. So, I'm going to need some more of this stuff!

[Raigs]

I meant to post this morning...I weighed 325 Friday, 323 Sunday...this morning in shorts and socks, 316...I think we're on to something. I am looking at May, early in the month, so compete at 308. I'd like to go down to 300-305, get measured for gear and then back to 310-315 where I can cut for the meet. So, I'm going to need some more of this stuff!

Thats some awesome Progress!!!! If the diet is clean and Lean-efx refined is involved the weight falls

[bigwade800]

I didn't do cardio today like usual either.

We will see how the next few weeks go. I'm eating quite a bit of food and the weight is coming down.

[bigwade800]

I sent you a PM earlier, did you get it?

[Raigs]

I didn't do cardio today like usual either.

We will see how the next few weeks go. I'm eating quite a bit of food and the weight is coming down.

It must be the hard training and clean food I hope

I sent you a PM earlier, did you get it?

just replied.

[ganutrition]

I meant to post this morning...I weighed 325 Friday, 323 Sunday...this morning in shorts and socks, 316...I think we're on to something. I am looking at May, early in the month, so compete at 308. I'd like to go down to 300-305, get measured for gear and then back to 310-315 where I can cut for the meet. So, I'm going to need some more of this stuff!

That is excellent. I am glad you are having such success with it. You are obviously eating and training right as well. Great to hear.

[bigwade800]

Well, let's just call it cleaner. You don't weigh 350+ on accident. My hope is that I can total elite at 47/48 both raw and equipped at 308 and by the time I'm 50, hopefully 270-280.

[Raigs]

Well, let's just call it cleaner. You don't weigh 350+ on accident. My hope is that I can total elite at 47/48 both raw and equipped at 308 and by the time I'm 50, hopefully 270-280.

Strong! all I have to say

[bigwade800]

Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pull down: 50x20

Decline-pinky on ring
45x25
135x15
225x5
315x3
405x2
455x1
505x6
515x6
475x8

Close grip seated row
250x12x3
Plate loaded pull down-neutral grip
100x15
150x12
160x12
170x12

Rear delt on pec dec
40x12x3
DB front raise
15x15x3
Side raise
20x12x2

Hammer curl
25x15
45x8x2
Reverse curl-straight bar
20x20
40x15

Hammer shrug
270x12x3

Out of time and cooked

[Raigs]

Strong Decline 505 crazy. Hammer shrugs is that weight one hand?

[bigwade800]

That's a Hammer Strength Shrug Machine and it's the plate weight. I have done much heavier but, when I learned the decline and bench system, we started using a static hold at the top. We decreased the weight so as to save wear and tear. I've done static shrugs with over 700 but honestly, that amount of weight is not needed.

[Raigs]

Hmm static shrugs I will have to try out and see what it does. Sounds better than going up and down against my legs and rubbing it wrong

[HARRYBEAST]

Would have subbed a lot sooner if I knew Wade was dancing. I guess that is the secret to making 515x3 look like a cake walk

[bigwade800]

Plate loaded pull down-neutral grip
50x20
100x15x2
Hammer strength shrug
140x15x3
Plate loaded leg extension
50x25
75x15
100x15
Hammer strength seated leg curl
45x15
55x15
65x15
Reverse hyper
100x10

Front squat
55x5x2
145x3
235x2-belt
325x1
415x1-3 count pause

Trap bar pull
255x3
345x3
435x3
525x3
615x3

From the floor
245x1
335x1
425x1
515x1

I was done, knee a bit sore and such so, I called it there.

[mormonpickett]

that deadlift was nuts....can't fit much more weight on that thing! that a home gym?

Glad youre making progress with the Lean EFX refined. Must be dieting as well. keep it up man !

[bigwade800]

Yeah, that's my gym. Upper floor house, bottom floor gym, roughly 1,750 sq ft.

[mormonpickett]

Yeah, that's my gym. Upper floor house, bottom floor gym, roughly 1,750 sq ft.

that's freakin awesome. how much all the weight cost? and you got a bomb stereo in there?

[bigwade800]

um...there is estimated to be roughly $110K-$115K worth of gear in there. Last count was about 120-45's and 22-100's. I haven't counted all the plates. I have no clue and I have some in storage. There is 12-25 kg plates, a full kilo set and 2 full bumper sets. The monolifts hurt...there are 3 and a pair of Forza squat stands. That's where a pile of money is invested, that and all the bars.

The "stereo" is actually 3 fold. The bench area is a small PA system, the middle area is a larger pa system and the leg area is a big stereo system. It's all wired into a mixer and there are a few methods available for music. Tuner, 2-CD players and an ipod dock. It's not perfect but, works pretty good for training.

[Raigs]

um...there is estimated to be roughly $110K-$115K worth of gear in there. Last count was about 120-45's and 22-100's. I haven't counted all the plates. I have no clue and I have some in storage. There is 12-25 kg plates, a full kilo set and 2 full bumper sets. The monolifts hurt...there are 3 and a pair of Forza squat stands. That's where a pile of money is invested, that and all the bars.

The "stereo" is actually 3 fold. The bench area is a small PA system, the middle area is a larger pa system and the leg area is a big stereo system. It's all wired into a mixer and there are a few methods available for music. Tuner, 2-CD players and an ipod dock. It's not perfect but, works pretty good for training.

Thats A dream set up! Thats a ton of weights

[bigwade800]

I started buying equipment in July of 2001. I was given some weights and manual squat stands and I became a chairman for the APA. We ran meets and I worked meets and put all the money back into gear. We slowly started buying more and in 2003 I think it was, ran our own meet and in 2005, I was the meet director for the WPA worlds. The investment has been huge. I could be close to having my house paid off. I don't suggest this to everyone as you have to be able to house all this gear and i have all sorts of stuff in storage. You can burn through some cash in a hurry. The flooring, and you can't trian with it, was a bunch and so forth.